What is depression?
Depression is more than feeling sad for a few days. It’s a medical condition that can affect mood, energy, sleep, appetite, concentration and relationships. It often shows up in cycles and can range from mild to severe. With the right support and treatment, most people recover and live well.
Common symptoms
Mood & thoughts
- Persistent sadness, emptiness or irritability
- Loss of interest or pleasure in usual activities
- Feelings of guilt, worthlessness or hopelessness
- Difficulty concentrating, making decisions or remembering
Body & behaviour
- Changes in sleep (too much or too little)
- Changes in appetite or weight
- Low energy, moving or speaking more slowly
- Social withdrawal or avoiding activities
Types of depression
Major Depressive Disorder
Symptoms last at least two weeks and affect daily functioning.
Persistent Depressive Disorder
Long‑term (2+ years) low mood with day‑to‑day symptoms.
Peripartum/Postnatal Depression
Depression during pregnancy or after birth. Not a failing—support and treatment help.
Seasonal Pattern
Symptoms follow seasons (often winter). Light, routine and support can help.
Premenstrual Dysphoric Disorder
Severe mood symptoms in the week before menses that improve after onset.
Bipolar Depression
Depressive episodes within Bipolar Disorder. Requires specialist care. If you’ve had periods of unusually high energy or little sleep with racing thoughts, mention this to your clinician.
Causes & risk factors
Depression is multifactorial. It can involve biological, psychological and social factors:
- Family history or personal history of mood disorders
- Stressful life events (loss, trauma, illness, financial strain)
- Chronic medical conditions and some medications
- Alcohol or substance use
- Imbalances in sleep, routine and social connection
Practical self‑help
Small steps
Set one tiny, doable goal each day. Celebrate progress, not perfection.
Routine & sleep
Keep a simple routine: consistent wake time, wind‑down, and regular meals. Reduce late‑night screens.
Move gently
Short walks, stretching, or light activity most days can lift mood over time.
Sunlight & nutrition
Time outdoors and balanced meals support energy and sleep.
Limit alcohol & drugs
They can worsen mood and sleep. Reach out if cutting back is hard.
Talk to someone
Share with a trusted person or a SADAG counsellor. You are not a burden—talking is a strength.
Treatment works
Effective, evidence‑based options include:
Talking therapies
Cognitive Behavioural Therapy (CBT), Interpersonal Therapy (IPT), problem‑solving therapy and supportive counselling help you learn skills and process difficulties.
Medication
Antidepressants (e.g., SSRIs/SNRIs) can reduce symptoms. A prescriber will discuss benefits, side‑effects and safety.
Combined care
Many people benefit from a mix of therapy, medication and lifestyle support, plus social connection.
How to support someone
- Start the conversation: “I’ve noticed you’ve been having a tough time. I’m here to listen.”
- Listen without fixing: Validate feelings; avoid quick advice.
- Encourage professional help: Offer to call a GP/therapist or SADAG together.
- Reduce risk: If there’s risk of self‑harm, don’t leave them alone. Remove means and seek urgent help.
- Follow up: Check in, celebrate small wins, and offer practical help (meals, lifts, admin).
Frequently asked questions
Isn’t depression just sadness?
No. Sadness is a normal emotion that passes. Depression lasts longer, affects many areas of life, and needs support and treatment.
Will I get better?
Yes—most people improve with the right help. If the first approach doesn’t work, there are others to try. Keep going.
What if medication isn’t for me?
Therapies and lifestyle changes can help. Discuss all options with a clinician; a personalised plan is best.
What about confidentiality?
Counsellors and clinicians respect privacy. They may share information only for safety or with your permission.
Resources
Brochures ▶- Depression Brochure (PDF) — overview, symptoms and where to get help.
- Helping a Loved One with Depression (PDF)
Free peer‑led groups can reduce isolation and share practical coping tools.
| Area / Online | When | Contact |
|---|---|---|
| National (Online) | Every Tue 18:30 | Register here |
| Johannesburg North | 1st Thu monthly | Email facilitator |
